October 26, 2016 4 min read
Yesterday I hosted a great group of runners for a fun run with DWRunning followed by brunch that included a bunch of my favorite pre-, post- and during workout fuel options. Since I didn’t have copies of every recipe for individuals to take home, I wanted to include them all here for easy access. I’ve also included a couple of anecdotes as well as to why they work for me and my rationale for why they make great runner fuel. The biggest take away from yesterday? Runners like to eat, are hungry for nutrition knowledge and this type of event is a ton of fun for me to offer because it combines 2 things I’m very passionate about – running and food – and especially feeding others! Hope all that attended enjoyed (and learned a little something too!) and be on the lookout for future events like this in the next few months!
Energy Bites: great for pre- or immediately post run. I’ve even known a few people to freeze and take along on longer workouts for mid-run fuel.
Raspberry Oat Scones: easy to make breakfast on the go or mid afternoon snack option. I used gluten free flour. From the Racing Weight cookbook.
Kodiak Cakes Pancakes(go for the protein cakes if planning to eat post workout): followed the instructions but used unsweetened almond milk instead of water to give added flavor, vitamins and minerals.
Overnight Oats: a favorite post run meal or pre-long run/workout fuel (just make sure you allow enough time to digest). Also great grab and go option.
Egg Frittata for a Crowd:
Veggie (serves 6-8)
1 zucchini, diced
1 summer squash, diced
1/2 a large sweet onion
1 medium red pepper, diced
1-2 cups mushrooms or other desired veggies
2 cups cheese (Italian mix or mozzarella/parmesan blend), finely shredded
‘BLT’ (serves 6-8)
1-2 cups baby spinach
2 roma tomatoes, sliced
1 lb bacon, cooked and chopped
2 cups cheese (cheddar), finely shredded
Top a whole grain bread with a variety of toppings. My favorite go-to bread brands are Angelic and Ezekial (usually found in the freezer section – both brands can be found at Mariano’s). Toast is great for snacks or pre/post workout. Toppings included a variety of nut butters, avocado, chia and hemp seeds. My goal for every snack or meal: complex carb (bread), healthy fat (avocado, chia, hemp, nut butter) and protein source (nut butters).
Yogurt Parfait Bar:
Look for brands of yogurt with very little added sugar (or just get plain and sweeten yourself with honey or agave). My favorite is Siggi’s plain or vanilla. I use it in everything! Top with low sugar granolas (two brands I’m loving right now are Viki’s and Milk and Honey). Other mix ins: fresh fruit, flaked coconut (look for unsweetened), a small portion of chocolate chips, chopped nuts, and chia or hemp seeds.
I love smoothies because often after hard workouts, I have very little appetite yet I know the importance of getting quality fuel asap in an effort to speed up recovery. So I have turned to smoothies. I add a scoop of protein powder (more on those in a future post) to a big handful of spinach, about 1/2 cup frozen fruit and coconut water or almond milk and blend. If it’s going to be a meal replacement, I’ll also add chia, nut butter and/or oats. It’s an easy way to get calories in when I don’t feel like eating and a refreshing post-run option to boot. Here’s a helpful handout I made for Mariano’s on smoothies to help guide you on how to make a better one.
Are you interested in attending a future event like this or maybe even a more tailored, one on one session with me? Be sure to like my Facebook page to stay in the know of all my upcoming events and/or shoot me a line here to inquire about additional services that I offer.
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